Amp Up Your Fitness Journey in 2024: With Surprising Allies for Energy, Strength, and Recovery*

Whether you’re a gym rat, have physically demanding work, or want to ward off premature aging by staying flexible and strong, the desire to be vital and have energy unites us. We don’t want to just be in good shape, strong, and capable but also to recover quickly.

As it turns out, there is much we can do naturally to “set up” our exercise routine for success. So, let’s start on our shared journey in this new year toward more energy, strength, stamina, and less pain. The fundamental products to reach these goals might surprise you.

Starting with D3/K2. You’ve heard all about these two supplements during the COVID-19 pandemic. They are essential immune system champions, but you may find it surprising that they indirectly contribute to aspects of sports recovery and overall health. Let’s consider a few of these contributions:

• Energy Metabolism

Vitamin D is involved in various metabolic processes, so maintaining adequate levels can positively affect our energy metabolism. More energy equals a better workout!

• Muscle Performance

Vitamin D has been linked to better muscle function, and a deficiency of it leads to muscle weakness and pain. Athletes with sufficient vitamin D levels may experience better muscle function and strength!

• Bone Health

Vitamin D3 helps the body absorb calcium, while Vitamin K2 helps to regulate where it is deposited (i.e., the right places rather than the dangerous ones). Strong and healthy bones are critical for athletic performance, especially in high-impact sports.

• Inflammation Regulator

Vitamin K2 has been associated with anti-inflammatory effects. This can be key for athletes to reduce exercise recovery time and be at 100% more quickly.

CoQ10 is another surprising help for maintaining an active and vital lifestyle. It plays a crucial role in the production of energy within our cells. While the body naturally produces CoQ10, its levels may be influenced by our age, medical conditions, and if we’re on certain medications. We may consider supplementation based on these purported health benefits:

• Energy Production

CoQ10 is a crucial component of the electron transport chain, which is involved in our cell energy. This cell energy is essential for muscle contraction and energy metabolism during exercise. CoQ10 is also concentrated in the mitochondria, the energy-producing subunits within cells. By supporting mitochondrial function, CoQ10 may enhance the efficiency of energy production, potentially improving endurance and overall performance.

• Antioxidant Properties and Anti-Inflammatory Effects

CoQ10 also functions as an antioxidant, helping to neutralize harmful free radicals generated during intense physical activity. Exercise-induced oxidative stress can contribute to muscle damage and delayed recovery; antioxidants like CoQ10 may help mitigate this. CoQ10’s anti-inflammatory properties can be beneficial for athletes dealing with exercise-induced inflammation. By tempering inflammatory responses, CoQ10 may contribute to faster recovery after a big workout.

• Reduced Muscle Fatigue

Some studies suggest that CoQ10 supplementation may help reduce muscle fatigue during prolonged exercise. This may be due to its role in optimizing energy metabolism and improving mitochondrial function.

• Cardiovascular Health

CoQ10 is involved in maintaining the health of blood vessels and the cardiovascular system. Enhanced cardiovascular function can improve blood flow and oxygen delivery to muscles, supporting overall exercise performance and allowing us to work out harder.

The endocrine system* plays a crucial role in regulating various physiological processes in the body, including those directly relevant to sports performance and recovery. Strengthening the endocrine system can aid our ability to recover from sports and perform better. Here are some ways:

• Hormone Regulation

The endocrine system is responsible for producing and regulating hormones (chemical messengers controlling various bodily functions). Hormones such as testosterone, growth hormone, cortisol, and insulin play vital roles in muscle growth, energy metabolism, and stress response—all relevant to our performance and well-being.

• Muscle Growth and Repair and Bone Health

Anabolic hormones like testosterone and growth hormone are essential for muscle growth and repair. These hormones promote protein synthesis and help rebuild and strengthen muscles after an intense workout. A well-functioning endocrine system ensures the optimal release and regulation of these hormones. Hormones like estrogen and growth hormone contribute to bone health. Adequate bone density is essential for overall athletic performance, especially in sports that involve weight-bearing activities.

• Energy Metabolism

Hormones like insulin and thyroid hormones play crucial roles in energy metabolism. Efficient energy utilization is essential for sustained physical activity. A balanced endocrine system helps maintain stable blood glucose levels and supports energy production during exercise.

• Stress Response

The endocrine system (particularly the adrenal glands) regulates the production of cortisol in response to stress. While cortisol is often associated with stress, it is also essential for energy metabolism and anti-inflammatory processes. Proper regulation of cortisol levels is crucial for managing the stress response associated with intense exercise.

• Sleep Regulation

Who can perform well physically without a good night’s sleep? Melatonin, a hormone the pineal gland produces, plays a crucial role in regulating our sleep-wake cycles. A well-functioning endocrine system contributes to healthy sleep patterns.

Bee pollen* is a mixture of flower pollen, nectar, enzymes, honey, wax, and bee secretions. Check out these potential fitness benefits:

• Nutrient Content

The immune system can be temporarily suppressed after intense exercise, making athletes more susceptible to illness. Bee pollen is rich in nutrients, including proteins, vitamins, minerals, enzymes, and antioxidants. These nutrients play essential roles in energy metabolism and overall health and fitness!

• Antioxidant and Anti-Inflammatory Properties

Intense physical activity can lead to oxidative stress, and antioxidants may play a role in reducing muscle damage and inflammation. Bee pollen contains antioxidants, which may help neutralize free radicals produced during exercise. Some studies suggest that bee pollen also has anti-inflammatory properties. Inflammation is a common response to exercise, and reducing excessive inflammation may support quicker recovery and better overall performance.

• Potential Adaptogenic Effects

Some proponents of bee pollen suggest that it may have adaptogenic properties, helping the body adapt to stressors such as intense physical activity. Adaptogens enhance the body’s ability to cope with stress and maintain balance.

Through a holistic approach, we got to know the surprising allies we have in D3/K2, CoQ10, a robust endocrine system (FGF’s Support), and the unexpected benefits of bee pollen (FGF’s BeeFit). By incorporating these elements into our lives, we set ourselves up for improved physical performance and foster a resilient and adaptable body capable of meeting the challenges we throw at it with our active lifestyles. Make 2024 a great year for your fitness goal, naturally!

*Note to reader: FGF USA provides an outstanding endocrine support product called SUPPORT and a quality bee pollen product called BeeFit.

Resources

Daniel D. Bikle, MD, PhD., Vitamin D: Production, Metabolism and Mechanisms of Action, NIH, 31 Dec 2021.

Federica Saponaro, et al., An Update on Vitamin D Metabolism, PMID: 32911795, 8 Sep 2020.

Lars Rejnmark, PhD, Effects of Vitamin D on Muscle Function and Performance: A Review of Evidence from Randomized Controlled Trials, PMID: 23251739.

Bess Dawson-Hughes, Vitamin D and muscle function, PMID: 28341251, 22 Mar 2017.

Adriana J. van Ballegooijen, The Synergistic Interplay between Vitamins D and K for Bone and Cardiovascular Health: A Narrative View, PMID: 29138634, 12 Sep 2017.

Lana Barhum, What Vitamins Can Help With Inflammation?, Very Well Health, 24 Aug 2021.

Dina C. Simes et al., Vitamin K as a Powerful Micronutrient in Aging and Age-Related Diseases: Pros and Cons from Clinical Studies, PMID: 31450694, 25 Aug 2019.

Mayo Clinic Staff, Coenzyme Q10, Mayo Clinic, 09 Aug 2023.

Walter Hinchman, MBA, Coenzyme Q10: A Powerful Vitamin for Endurance Athletes, Bodybuilding, 2 Nov 2020.

Jamie Eske, What to know about CoQ10 and its dosage, Medical News Today, 21 Jun 2023.

Jill Seladi-Schulman, PhD, Endocrine System Overview, Healthline, 21 Dec 2023.

Understanding the stress response, Harvard Medical School/Harvard Health Publishing, 6 Jul 2020.

Jon Johnson, Bee pollen: What to know, MedicalNewsToday, 10 Feb 2023.

Ryan Raman, MS, RD, Top 11 Health Benefits of Bee Pollen, Healthline, 11 Sep 2023.

Katarzyna Komosinska-Vassev et al., Bee Pollen: Chemical Composition and Therapeutic Application, PMID: 25861358, 11 Mar 2015.

*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.